Advice from pediatric experts across Sutter Health on helping children and teens thrive this school year.

The countdown to a new school year has begun. For many families, that means shopping for supplies, filling out forms and preparing for busy schedules. It’s also the perfect time to reset healthy habits.

Pediatricians across Sutter Health share 11 back-to-school tips to help children and teens stay healthy, focused and ready to learn.

1. Start adjusting sleep schedules now
One of the biggest mistakes families make is waiting until the night before school starts to reset bedtime.

“As the school year approaches, it’s time to start adjusting your sleep routine,” says Dr. Dan Brennan, Greater Central Coast Children’s Service Line medical director with Sansum Santa Barbara Medical Group in Santa Barbara. “In the weeks leading up to the start of school, start moving bedtime up by 15 minutes a night until you get to the expected school-year bedtime.”

2. Know how much sleep children really need
Adequate sleep helps regulate metabolism, maintain a healthy weight, promote positive mood and behavior, and support memory retention and mental alertness needed for academic success, says Dr. Jessica Tsai, with Sutter East Bay Medical Group in Antioch.

Dr. Rakhi Mehrotra, with Palo Alto Foundation Medical Group in Livermore, also recommends helping kids and teens stay on track by keeping the same bedtime and wake-up time every day, including weekends.

Drs. Tsai and Mehrotra recommend the following hours of sleep by age:
• Preschoolers: 10-13 hours daily, including naps
• Children age 6-12: 9-12 hours nightly
• Teens: 8-10 hours nightly

3. Fuel kids for learning and growth
Healthy eating habits help children get the nutrients they need for energy, growth, focus and overall well-being, according to Dr. Mehrotra.

She recommends:
• Starting the day with breakfast
• Eating a variety of fruits, vegetables, whole grains, protein and dairy each day
• Choosing colorful fruits and vegetables throughout the week
• Filling half the plate with fruits and vegetables, one-quarter with whole grains and one-quarter with healthy protein
• Choosing healthy snacks such as fruit, yogurt, nuts, vegetables and whole-grain options

4. Make water the beverage of choice
Hydration becomes especially important as children spend more time outdoors and return to sports.

“With kids outside more, we want to encourage families to provide as much hydration as possible, water being our first choice,” explains Dr. Brennan.

Sugary and caffeinated beverages should be avoided. Caffeinated beverages work against hydration and generally lead to more dehydration, he notes.

5. Encourage kids to get moving
Physical activity supports both physical and mental health.

“Whether it’s organized sports, riding bikes, walking the dog or playing at the park, daily physical activity supports both physical and mental health,” says Dr. David Tejeda, with Sutter West Bay Medical Group in San Francisco.

For children interested in organized athletics, Dr. Brennan suggests recreational sports leagues and individual activities such as swimming, running, biking, gymnastics, and rock climbing.

6. Avoid specializing in one sport too soon
Playing the same sport year-round may sound like a path to success, but pediatricians often see the downside.

“I discourage my pediatric patients from specializing in one sport too early,” emphasizes Dr. Brennan. “High-level athletes benefit from cross training that comes with playing a variety of sports.”

He notes that children who play one sport year-round can develop chronic overuse injuries.

7. Prepare young athletes before the season begins
As children return to practices, tryouts and games, Dr. Anita Juvvadi, with Sutter West Bay Medical Group in San Francisco, encourages families to focus on the basics:
• Increase activity gradually before organized practices begin
• Stay hydrated throughout the day
• Prioritize consistent sleep
• Eat enough to support increased activity
“The body needs time to acclimate to new movement and sustained activity,” she says.

8. Warm up the right way
Before sports and physical activity, Dr. Liang Xue, with Sutter East Bay Medical Group in Brentwood, recommends active, dynamic warm-ups rather than static stretching.

Dynamic warm-ups use movements such as jogging, skipping, lunges and arm circles to increase blood flow, raise body temperature and prepare muscles and joints for activity.

In contrast, holding static stretches before exercise may temporarily reduce strength and power. Saving static stretching for after activity, when muscles are warm, can help improve flexibility and support recovery.

9. Protect growing bodies and brains
Protective gear matters, according to Dr. Brennan.

“A helmet when riding a bike, skateboard, or scooter can protect that precious brain, and don’t forget to buckle the helmet,” he advises.

He also cautions parents about e-bikes and electric scooters, which account for a growing number of serious injuries, emergency room visits and hospitalizations.

“When possible, skip the electric version and stick to good old-fashioned pedaling,” he says.

10. Know the signs of concussion
As children return to school sports, parents should familiarize themselves with concussion symptoms.

Dr. Angela Lumba-Brown, a pediatric emergency medicine physician with Palo Alto Foundation Medical Group in Palo Alto, reminds parents to watch for:
• Worsening headaches
• Repeated vomiting
• Balance problems
• Seizures
• Neck pain
• Unusual behavior

“If a concussion is suspected, children should be removed from play and evaluated before returning to sports,” she says.

11. Don’t forget vaccines and sun protection
The start of the school year is an ideal time to review routine immunizations.

“Vaccines save lives and keep children healthy by building immunity to many serious viral and bacterial infections,” advises Dr. Brennan.

He stresses the importance of families staying up to date on routine vaccinations and annual flu vaccines.

For outdoor activities, Dr. Yvonne Nicole Lee, with Palo Alto Foundation Medical Group in Santa Clara, recommends broad-spectrum sunscreen with SPF 30 or higher, hats, UV-protective clothing and sunglasses. Sunscreen should be applied 10 to 15 minutes before sun exposure and reapplied every two hours.

The Bottom Line
Healthy school years don’t happen by accident. Good sleep, nutritious meals, physical activity, hydration, injury prevention and routine healthcare all work together to help children learn, grow and thrive.